Lecture Outline

! Current Terms Defined

! Historical roots of HIIT and Other Notable Achievements
! Three Big Controversies with HIIT
! Neurological Benefits of HIIT
! HIIT and Cardiovascular Physiology
! HIIT and Exercise Physiology
! Clinical Benefits of HIIT
! New Metabolic Adaptations Research
! Some Great HIIT Workouts

Current Terms
 Current Terms for Interval Training Current Types of Interval Training
SIT: Sprint interval training; all out maximal efforts Aerobic-based: cardiorespiratory modes to promote CR fitness
(alternate with relief) Resistance-based: promote muscular endurance; bodyweight
HIIT: High intensity interval training; relative intensity training (e.g., burpees, push-ups, lunges), plyometrics,
≥80% of maximal heart rate (MHR) (alternate with relief) kettlebells, bands, dumbbells and other equipment all performed
Intermittent exercise: alternate periods of moderate work in a circuit (hard work bouts with light relief bouts)
with light intensity relief Hybrid Intermittent: aerobic-based and resistance-based

Martin Gibala, PhD

Gibala et al. (2018). Interval training for cardiometabolic and brain health, ACSM’s H&F Journal, 22(6), 30-34. Gibala et al. (2018). Interval training for cardiometabolic and brain health, ACSM’s H&F Journal, 22(6), 30-34.

Véronique Billat, PhD

Historical Roots and Other
Notable Achievements
 Pavoo Nurmi, 1920-1930 Pavoo’s Workout
! Olympic Champion, Finland Repetitions Distance Speed Relief
! 9 Gold Medals
! 1,500m, 3,000m, 5,000m, 10,000m, 6 400m 24km/hr or 10k-20K
(6-12mile) runs
and Steeplechase 14.88mph

Introduced Short Intervals

Random Bout Interval
Training

Sigfried Hermann 1950-60’s

! 1500m and 3000m ! 1500m and 3000m
! World record holder & Olympian from Germany ! World record holder & Olympian from Germany
Sets Distance Speed Relief Sets Distance Speed Relief
Passive
Vary
Passive
six x 200m 98%-118% 50-60sec between six x 200m Intensities
98%-118% 50-60sec between

4 (1 set)
of 1500
speed
200m
8min between
sets
4 (1 set)
of 1500
speed
200m
8min between
sets

VIIT: VIIT:
Variable Intensity Interval Training Variable Intensity Interval Training
 Tempo

Grete Waitz, 1978-1988 Tempo Training

Oslo, Norway
‘Tempo Training’ (~lactate threshold training)
Won 9 New York City Marathons between
1978 and 1988, more than any other runner “Exercise
in history. Two world records in the 3,000m at YOUR maximal
and World Champion in the Marathon in
1983.
steady state pace”
Any mode of
Utilized a combination of short
intervals, long intervals, exercise (20-30min)
tempo training and Tempo
distance runs (2x daily).

Paula Radcliffe, 1990 - 2011 Paula Radcliffe

British long-distance runner 145 miles/week (very consistent)

Three-time winner of the London Trained at or above lactate threshold

Marathon, 3-time New York Marathon Trained on an eight-day cycle, including
champion. She is the fastest female two long runs, a hard session every other
marathoner of all time. day and a rest day
Core exercises every night
Women’s World Marathon
Record in a time of
“Never set limits, go after your dreams, don't be
afraid to push the boundaries. And laugh a lot - it's
2:15:25 since 2003 good for you!”
 Paula Radcliffe First Scientific Publication on HIIT, 1959

“ I can't imagine
living and not
running.”

Paula Radcliffe, Women’s World

Marathon Champion, 2:15:25 Billat, LV. (2001). Interval training for performance: a scientific and empirical practice. Special recommendations
for middle- and long-distance running. Part I: aerobic interval training. Sports medicine, 31(1), 13-31.

Impact of Saltin, B. and Astrand, P., 1960 Metabolic Adaptations, 1970’s

Scandinavian physiologists began intense study of interval
! Researchers around world begin study of metabolic adaptations of
interval training
training
! Muscle enzymes: ATPase, creatine kinase, adenylate kinase

Jonas Bergstrom
Bengt Saltin Per Olof Astrand
Introduced intervals as a percentage of VO2max
Introduced intervals as a percentage of speed at VO2max
Astrand I, Astrand PO, Christensen EH, et al. (1960). Intermittent muscular work. Acta Physiol Scand, 48: 448-53 Bergstrom, J. (1975). Percutaneous needle biopsy of skeletal muscle in physiological and clinical
Christensen EH, Hedman R, Saltin B. (1960). Intermittent and continuous running. Acta Physiol Scand, 50: 269-86 research. Scandinavian Journal of Clinical and Laboratory Investigation, 35, 609-616.
 Jonas Bergstrom Biopsy Needle HIIT in 2000 to 2021
! More sport application (tennis, handball, soccer, rugby, American
football, etc.)
! Clinical application (COPD, cardiac patients, people with diabetes)
! Molecular research
" Solving the questions on metabolism

Controversy #1:
3 Current Controversies HIIT is Safe for Persons with Cardiovascular
Disease
with HIIT

Journal of the American Heart Association. 2018;

7:e009305. DOI: 10.1161/JAHA.118.009305.)
 Controversy #1: Controversy #1:
HIIT is Safe for Persons with Cardiovascular HIIT is Safe for Persons with Cardiovascular
Disease: The Study Disease: The Results
This review included 23 studies with a total of 1,117 For persons with cardiovascular disease, it is fine to do HIIT at a

suitable level to their health status. Wewege et al. (2018)

participants comparing HIIT to moderate intensity
recommend fitness pros regularly monitor the client’s physiological
continuous training (MICT).
responses during (with HR and RPE) and immediately after (i.e.,

blood pressure) a HIIT session.

Controversy #1: Controversy #2:

HIIT is Safe for Persons with Cardiovascular HIIT Impairs Mitochondrial Function and
Disease: Take Home Message Decreases Glucose Tolerance
After reviewing the data a multitude of ways, the researchers

concluded that the “rewards” of applying HIIT with patients

with CVD are reasonably compelling, and the accumulated

2021
evidence suggests it is an acceptable option to traditional MICT.
 Controversy #2: 65 females age 25yr
males age 31yr Controversy #2: 65 females age 25yr
males age 31yr
HIIT Impairs Mitochondrial Function and HIIT Impairs Mitochondrial Function and
Decreases Glucose Tolerance: The Study Decreases Glucose Tolerance: The Results
Week 1 (called Light Training): Two Sessions (Muscle biopsy at end of the week)
Both HIIT Workouts: 5 bouts of 4min work performed at 95%VO2max alternating with 3min of passive rest
In Week 3 (Excessive Training) there was a striking
Week 2 (called Moderate Training): Three Sessions (Muscle biopsy at end of the week)
Two HIIT Workouts: 5 bouts of 8min work performed at 90%VO2max alternating with 3min of passive rest reduction in mitochondrial function that coincided with a
One HIIT Workout: 5 bouts of 4min work performed at 95%VO2max alternating with 3min of passive rest
Week 3 (called Excessive Training): Five Sessions (Muscle biopsy at end of the week)
Three HIIT Workouts: 5 bouts of 8min work performed at 90%VO2max alternating with 3min of passive rest
negative disturbance in glucose tolerance (the ability of
Two HIIT Workouts: 5 bouts of 4min work performed at 95%VO2max alternating with 3min of passive rest
Week 4 (called Recovery): Four Sessions (Muscle biopsy at end of the week) the body to absorb and use glucose) and insulin secretion.
Three HIIT Workouts: 3 bouts of 8min work performed at 90%VO2max alternating with 3min of passive rest
One HIIT Workout: 5 bouts of 4min work performed at 95%VO2max alternating with 3min of passive rest

Controversy #2: 65 females age 25yr

males age 31yr Controversy #3:
HIIT Impairs Mitochondrial Function and HIIT is the only Cardiovascular Exercise a
Decreases Glucose Tolerance: Take Home Message Person Needs to Do
The benefits of HIIT for improved cardiometabolic health are

best achieved by completing moderate to high intensities of

2021
exercise, that are relative to the fitness level of the client. HIIT

performed at extreme levels of training is contraindicated for

meaningful health benefits to occur.

 Controversy #3:
HIIT is the only Cardiovascular Exercise a
Person Needs to Do: The Study
The researchers compared (in a research review) the
physiological adaptations of HIIT and Sprint Interval
Training (SIT) versus MICT, to identify distinctive
physiological differences.
Controversy #3:
HIIT is the only Cardiovascular Exercise a
Person Needs to Do: Take Home Message
HIIT is indeed a time efficient exercise program that elicits a
powerful stimulus for heart and skeletal muscle adaptations.
Fitness pros seeking the optimal health and performance
benefits for clients should encourage clients to perform a
balance of HIIT and MICT on a regular basis.
Controversy #3:
HIIT is the only Cardiovascular Exercise a
Person Needs to Do: The Results
Low-to-moderate intensity training (40% to 70% of heart rate reserve) provides a more
potent stimulus for peripheral physiological adaptation, which specifically will enhance
maximal mitochondrial respiration. The lower metabolic byproduct accumulation during
low-to-moderate intensity exercise allows for substantially greater exercise duration and
reliance on oxidative energy production and mitochondria-derived ATP. This leads to a
greater increase in exercise economy, thus being able to exercise at steady state exercise
intensities longer, and becoming more substrate (i.e., fuel) efficient. The researchers
also note that a regimen consisting of ONLY HIIT/SIT may promote an overtraining
pathology.
Neurological Benefits
Of HIIT
 BDNF
Brain-derived neurotrophic factor (BDNF) is a
major protein involved in nerve growth and nerve
maintenance in the brain
HIIT has been shown to increase BDNF levels

BDNF
Aerobic

British Journal of Sports Medicine, 2017

Cindy K. Barha, Ph.D.
Higher intensity levels of exercise are better than low to
moderate levels for prevention of cognitive decline

Higher intensity exercise leads to greater brain plasticity

irisin—which is a small protein produced in muscle Bottom Line: HIIT is good for your BRAIN!
after aerobic exercise activates BDNF in brain
 HIIT Training and BDNF Mechanisms of HIIT for Brain Health

Let’s Dive a Little Deeper

Cindy K. Barha, Ph.D.

1) New cell generation in hippocampus; area for learning and memory

2) Increase in neurotransmitters; chemical messengers
3) Increase in brain blood vessels: better oxygen circulation in brain
Barha et al. (2017). Personalising exercise recommendations for brain health: considerations and future
directions. British Journal of Sports Medicine, 51:636–639.

Major Take-Home Message #1

HIIT and Cardiovascular (CV) The Higher Your VO2Max
Physiology The Healthier You Are!

Weston et al. (2014). High intensity interval training in patients with lifestyle-induced cardiometabolic
disease: a systematic review and meta-analysis. British Journal of Sports Medicine, 48, 1227-1234.
 Frank W. Booth, PhD

2012

“Low cardiorespiratory fitness is

Journal of American Medical Association (2009)
a sounder predictor of death
Research from 33 studies with 102,980 men and
than risk factors such as women shows that with each MET (3.5 ml O2/kg/
hypertension, smoking, and min) increase in maximal aerobic capacity there is a
13%-15% DECREASE in risk of cardiovascular
diabetes.” disease and all causes of mortality.

HIIT and VO2max #1 Take Away: Encourage Clients to Keep

! Max rate of consumption, distribution and utilization of O2 Improving Their Aerobic Fitness
(ml O2/kg.min)
! 4% to 46% increase (up to 24 weeks)

High Fitness = Optimal Health!

Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, Booth, F.W., et al. (2012). Lack of exercise is a major cause of chronic diseases. Comprehensive Physiology,
Article ID868305, 10 pages, doi: 10.1155/2011/868305 2:1143-1211, 2012.
 HIIT and Cardiovascular Relative left ventricle mass is 35% greater
in aerobic trained vs. untrained individuals.
(CV) Physiology
Let’s Dig Deeper

Scharhag J. et al. (2002). Right and left ventricular mass and function in male endurance athletes and untrained individuals
determined by magnetic resonance imaging, Journal of the American College of Cardiology, 40, 1856-1863.

Most Common Program to Improve CV function

2015 Sports Medicine
"High-intensity interval training (HIIT) is a more potent stimulus
than moderate-intensity continuous training (MICT) in enhancing
cardiovascular function. HIIT has a greater positive influence on
cardiorespiratory fitness (CRF) and biomarkers associated with
vascular function than MICT."
Start with a 5-10 minute warm-up 4min/3min HIIT
Alternate 4-minute bouts of high intensity [85% of MHR,
HARD] with 3-min relief periods [60-70% of MHR, LIGHT]
4 intervals; On any exercise mode; up to 3x/week
Workout is 28 minutes (plus warm-up & cool down)
Ramos, J.S. et al. (2015). The Impact of High-Intensity Interval Training Versus Moderate-Intensity Continuous
Training on Vascular Function: a Systematic Review and Meta-Analysis, Sports Medicine, 45:679–692
Stroke Volume (SV) Major Factor of VO2max
! Blood pumped per/beat 2007 Publication in MSSE
Isocaloric Workouts
40 fit males in 4 grps, 3x/week for 8 weeks (running)
Steady state grp: 70% of HRmax for 45 min total
Lactate threshold grp: 85% of HRmax for 24 min total
15/15 interval grp: 15 sec work (90-95% HRmax), 15 sec relief
Let’s Explore (70% HRmax) for 24 min total
More with SV
4/3 interval grp: 4 min work (90-95% HRmax), 3 min relief
(70% HRmax) for 28 min total

8-week study 8-week study

Results: VO2max
Steady state grp: no change
Lactate threshold grp: no change
15/15 interval grp: 6% increase
4/3 interval grp: 9% increase
Results: Stroke Volume
Steady state grp: no change
Lactate threshold grp: no change
15/15 interval grp: 9% increase
4/3 interval grp: 9% increase
 T

Peak Power
HIIT and Exercise Physiology ! The maximal power output measured in watts. Typically performed on
a cycle ergometer.
! Increase up to 19.4% with HIIT

Weston et al. (2014). High intensity interval training in patients with lifestyle-induced cardiometabolic disease: a
systematic review and meta-analysis. British Journal of Sports Medicine, 48, 1227-1234.
 HIIT and Ca2+ Uptake
!Significant (50-60%) increase of Ca2+ reuptake Clinical Benefits of HIIT
!This reduces skeletal muscle
fatigue and improves muscle
function

Weston et al. (2014). High intensity interval training in patients with lifestyle-induced cardiometabolic disease:
a systematic review and meta-analysis. Br J Sports Med, 48, 1227-1234

HIIT and Insulin HIIT and Insulin Sensitivity

! Increases 23% to 58% (in up to
Sensitivity 16 weeks training)

Kessler, H.S. et al. (2012). The potential for high-intensity interval training to reduce cardiometabolic disease risk. Sports Medicine, 42(6), 489-509.
Boutcher, S. H. (2011). High-intensity intermittent exercise and fat loss. Journal of Obesity, 2011, Article ID868305, 10 pages, doi: 10.1155/2011/868305
 HIIT and Fat Loss

HIIT and Fat Loss Study Short Sprint Training from Australia
38 inactive men (25 yrs, BF>35%) in sprint or control
Short Sprint grp: 8 seconds (80-90% HRpeak; 120-130 rpm)
sprint and 12 seconds relief (40 rpm) with same load on cycle
ergometer

3x/week for 12 weeks

20 min sessions

Heydari, M., et al. (2012). The effect of high-intensity intermittent exercise on body composition of overweight
young males, Journal of Obesity, 2012, 8 pages, doi:10.1155/2012/480467
 Sprint Training Results 12-Week Study

Metabolic Adaptations of
HIIT

Abdominal fat measured by DEXA

Visceral fat measured by Computerized Tomography

Heydari, M., et al. (2012). The effect of high-intensity intermittent exercise on body composition of overweight
young males, Journal of Obesity, 2012, 8 pages, doi:10.1155/2012/480467

Mitochondria: The Cell’s Energy Factory Mitochondria: ‘Energy Factory’

Mitochondria

Every muscle cell has 400-2000 mitochondria

 Let’s Dig a Little
Mitochondria: Deeper
‘Energy Factory’ Steady State
Endurance Training
High Intensity
Endurance Training

35% bigger calcium/calmodulin-dependent kinase 5ʹ-AMP-activated protein kinase

15-50% more
Increase in
Mitochondrial
Biogenesis
Metabolism Function
Laursen, P. B. (2010). Training for intense exercise performance: high-intensity or high-volume training?
Scandinavian Journal of Medicine and Science in Sports, 20 Suppl 2, 1-10.

How Does HIIT Stimulate PGC-1alpha?

"The fluctuation in ATP turnover in
HIIT (not seen in steady state exercise) Here are some of Len’s
activates signaling pathways (AMPK)
which up-regulate PGC-1alpha
Favorite HIIT Workouts
Daussin, F.N. et al. (2008) Effect of interval versus continuous training on cardiorespiratory and mitochondrial
functions: relationship to aerobic performance improvements in sedentary subjects. Am J Physiol Regul Integr
Comp Physiol, 295:264–72.

Laursen, P. B. (2010). Training for intense exercise performance: high-intensity or high-volume training?
Scandinavian Journal of Medicine and Science in Sports, 20 Suppl 2, 1-10.
 Stop: Disclaimer Time! 60/75 LVIT
" Alternate 60-second bouts of high intensity (~95% HRmax)
[RPE 16-18] with 75-second relief intervals (light exercise)
Progress up to 8-12 intervals. On any exercise mode
21-30min workout

Please MODIFY the intensity appropriately for your clients!

And YES, make sure your clients also do their cool-down! Jacobs, R.A. et al. (2013). Improvements in exercise performance with high-intensity interval training coincide
with an increase in skeletal muscle mitochondrial content and function. J. Applied Physiology, 115: 785–793.

Supramaximal Interval Training

" 4-9 supramaximal exercise bouts (105-110% VO2 max)
{maximal sustainable bout} for 1 minute
" VARIABLE duration active relief between bouts

Adapted from : Laforgia et al. (1997). Comparison of exercise expenditure elevations after submaximal and
supramaximal running. Journal of Applied Physiology, 82(2), 661-666.
Combining HIIT and Steady State in ONE Workout!

2010

Paul Laursen, PhD

+
 30/30 Interval Workout Progression

For a More
Challenging
Workout

Moriarty, T. Moriarty, T. et al.The

et al. (2017). (2017). The physiology
physiology of sprint
of sprint interval training,
interval training, 14(4), IDEA
14(4), Fitness
IDEA Journal,Journal,
Fitness 14(4), 40-49
14(4), 40-49

Moriarty, T. et al. (2017). The physiology of sprint interval training, 14(4), IDEA Fitness Journal, 14(4), 40-49 Adapted from: Seiler, S., & Hetlelid, K.J. 2005. The impact of rest duration on work intensity and RPE during
interval training. Medicine & Science in Sports & Exercise, 37 (9), 1601-1607.
 10 18 Great Workouts in this Lecture
Random Bout Interval Training 2-1-3 HIIT
Variable Intensity Interval Training Hill Training HIIT
Tempo Training 30-20-10 HIIT
4min/3min HIIT Combination HIIT + Steady State
15sec/15sec SIT The 'Triple 6' HIIT Workout
8sec/12sec SIT Weighted Vest Workout
60sec/75sec LVIT 30sec/30sec SIT Workout
Long Duration Interval Cycling Plus Running Step Wise 30sec/30sec SIT Workout
Supramaximal Interval Training HIIT with Variable Recovery